Cleburne,TX 
Today
Sunny High 61FLow 39F
  • Temp: 61F
  • Hum: 22%
  • W: 6mph E
FRIDAY
Sunny
High 64F
Low 53F
SATURDAY
Sunny
High 74F
Low 62F
SUNDAY
Sunny
High 75F
Low 57F
MONDAY
Cloudy
High 56F
Low 36F
OFF!
Bike
  • 45m 14s
  • 13.06 miles
  • 17.33 Mi/hr

45min, RPE3 mostly but throw in a 2-3 1 minute accelerations after getting a good warm up in.

** treadmill
15' WU
(3) 1' spin ups w/4' CD
15' CD
HR to Z4 on spin ups!
* mileage is estimated

Day shift

Swim
  • 43m
  • 2150.00 yards
  • 02m /100 yards

Technique. Focus on technique during the easy 50s, don't lose it on the build and hard legs.
10 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy cooldown

Run
  • 45m
  • 4.40 miles
  • 10m 14s /Mi

45min at RPE 3. Stretch well afterwards. In case you skipped the last sentence: stretch well afterwards.

** treadmill

Bike
  • 30m
  • 9.00 miles
  • 18.00 Mi/hr

30min with accelerations. Entire workout in small chainring

Another recovery week! We'll keep the workouts short again as well as do some testing. It's only been 4 weeks since the last test. Your improvement will most likelky depend on your fitness when you started. If you were coming off a big winter layover your fitness should be improving quite rapidly, otherwise expect to see more gradual gains.

** Treadmill, no HR monitor, just spinning. Spinups every 5 minutes.
** mileage is estimated

Swim
  • 27m
  • 1500.00 yards
  • 01m 48s /100 yards

30 minutes continuous very, very easy at RPE 3. If you can find open water(that's warm enough) to practice navigation that's a bonus.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Exercise Ball
    3
    10
    12
    0
    0
  • BACK - Hyperextensions
    3
    12
    12
    0
    0
  • BACK - One Arm Cable Rotational Row
    5
    15
    15
    30
    33
  • CHEST - Flat Dumbell Press
    5
    15
    15
    25
    30
  • CORE - Prone Planks
    2
    30
    90
    0
    0
  • SHOULDERS - Side DB raise
    3
    12
    15
    5
    5

30 second rest between sets

Sport
  • Stretching
  • 10m

Run
  • 39m 10s
  • 3.49 miles
  • 11m 13s /Mi

30min with 3x20sec. accelerations.

** 4x20 sec strides
** last 8 min was walking with my wife

NOTE: This week looks low in volume but I started this plan on Tuesday, missing a run and a bike on Monday.  

Bike
  • 30m
  • 7.00 miles
  • 14.00 Mi/hr

Recovery spin on trainer. Include a couple 30 second accelerations.

** treadmill, mileage est.

Swim
  • 30m
  • 1400.00 yards
  • 02m 08s /100 yards

speed day
wu: 250 continuous.
main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 150 easy

HelmoAlkou's Training Log


 April 2013 
SunMonTueWedThuFriSat
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7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 
Time
Distance
Time
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals